Scientifically speaking, “lean bulking” is the optimal way to gradually and consistently build that muscle on your frame without putting on excess fat - and is exactly what this program focuses on.
Now properly implementing a lean bulk is primarily going to be done through your nutrition plan and your weights routine. But the crucial part with your lean bulk is that you:
1) Add muscle mass in the right places,
2) Consistently get stronger in the gym.
And one of the way's you're going to continually build that strength and size is by sticking to the same SIMPLE evidence-based training routine for an extended period of time. I know that may sound crazy and counter intuitive, but that's where most people go wrong in the gym.
You can't expect results if you're constantly changing up your lifts. In fact, if adding strength, and muscle mass are your primary objectives (which they are), then a basic set of key lifts which you're continually progressing on every week is one of the big things which will will enable you to set up the right conditions for hitting those strength and size goals continually.
That's exactly what this program is about: prioritizing 6 evidence-based key lifts to gradually progress on that— along with the right nutrition plan—will enable you to hit those strength goals, and will bring about that extra muscle mass you're after.
And when you put that theory into action, here's what happens:
Just two of many students that ran executed the above theory perfectly. They built dense, lean muscle in the right places - AND without putting on tons of excess fat in the process. Which were the keys that ultimately led them to there powerful, proportionate physique they've always wanted.
And with the Beginner BUILD program, you'll learn exactly how you can do so too.
Very good explanations and examples.
I stopped doing research on what to eat and how to train because everything is covered in the book and well organized
I had been trying different ways of working out and loose weight. I have always been athletic - love to swim, climb, play sports, etc. - but I kept struggling with maintaining my ideal weight. During the pandemic my weight kept creeping up so I decided to try something more formal than I was used to.
I started the BWS Female lean program in August 2020 and now at the end of March 2021 I have lost a little over 20 pounds and went from 35% to 25% body fat. I did not expect these kind of results especially given my distaste for having to monitor what I eat and lifting weights. I have grown comfortable having to be mindful of what I eat and it makes sense from a scientific standpoint. I have also learned to like lifting because I actually feel stronger and the workouts aren't too long. I also have two slightly vain reasons for liking the program so much. I have been getting lots of compliments about looking fit (from men and women) and I have been able to get back into some of my college skinny clothes that I held on to for way too long - 40 is right around the corner for me.
Something that almost held me back from buying the program was how rigid the program would be. It's only as rigid as you make it. I still eat macarons like I will never see them again and do amounts of cardio that might make Jeremy nervous. I have learned new things about what my body can do, have grown to appreciate relaxing a little because I know it will not derail my achievements, and I have a renewed love of walking as a form getting activity in.
Changed my life!
Really great program! And thankful for including the at-home workouts for keeping things going during lockdowns.